A lot goes on within our bodies that we can’t physically see—and these things can affect our health. According to new research, there is an indicator of heart disease risk hidden deep within our anatomy. Fortunately, we can work to improve our odds.
Meet the experts: Bharat Sangani, M.D., F.A.C.C., a cardiologist with practices in Gulfport, Mississippi, and Dallas, Texas; and Roxana Ehsani, M.S., R.D., C.S.S.D., L.D.N.,a registered dietitian nutritionist and board-certified specialist in sports dietetics.
Researchers behind the study, which was published in Radiology, investigated the muscle make-up of 11,000 adults using MRI scans. After reviewing the data, they concluded that those with “hidden” fat—meaning adipose tissue—in and around their muscles were more likely to have high blood pressure, high blood sugar, diabetes, and unhealthy cholesterol levels, all of which make heart disease more likely. Conversely, people with less muscle fat and more lean muscle mass tended to have better heart-health markers.
“Normally, muscles are mostly made of muscle fibers. But over time, fat can slowly build up inside and around the muscle tissue.” explains Bharat Sangani, M.D., F.A.C.C., a cardiologist with practices in Gulfport, Mississippi, and Dallas, Texas. “One important point: Someone can look normal weight on the outside, but still have unhealthy fat stored inside their muscles.”
How is fat “hidden” in muscles?
Fat is more likely to build up around muscle tissue and fibers in people who are inactive, have gained weight, eat an imbalanced diet, and/or have diabetes or insulin resistance, Dr. Sangani explains. In general, lean muscle mass tends to decline with age, which makes fat collection more likely and “can interfere with how muscles work,” he adds. It can also inhibit the efficiency of regular bodily processes, resulting in worsened cardiometabolic markers and increased inflammation overall.
What is lean muscle mass? And how can you get more of it?
“Lean muscle mass is metabolically active tissue,” explains Roxana Ehsani, M.S., R.D., C.S.S.D., L.D.N., a registered dietitian nutritionist and board-certified specialist in sports dietetics. “The more lean muscle mass we have, the more calories we can burn at rest.” Lean muscle also helps pull sugar out of the bloodstream, improve insulin sensitivity, reduce inflammation, and supports a healthy weight, notes Dr. Sangani, all of which lower heart disease risk. “Research shows that individuals with higher levels of muscle mass tend to live longer and experience fewer age-related health issues,” says Ehsani.
The good news is that everyone can build lean muscle mass. “The two-ingredient recipe to gaining more lean muscle mass is by first, engaging in resistance training at least twice a week and secondly, consuming enough high-quality sources of protein throughout the day,” explains Ehsani. She suggests incorporating strength exercises into your workouts and adding quality dairy milk to your post-gym smoothie. Eating other high-protein foods, like oatmeal, cottage cheese, and black beans, can help as well.
The bottom line
“The big lesson is: Health is not just about body weight. It’s also about muscle quality,” says Dr. Sangani. “Even modest increases in muscle activity can improve long-term heart and metabolic health.”
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